Paul Johnson

Log

Date Workout Score Ave Comments Action
02/22/20 10000m 38:36.3 1:55.8 View workout
02/21/20 20:27.5 5,000m 2:02.7

Feet out r20 easy 5k

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02/20/20 39:55.5 10,000m 1:59.7

Feet in r22 steady 2.00. HR 154 @5k, 160 @10k

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02/18/20 5000m 19:06.5 1:54.6 View workout
02/17/20 19:00 4,828m 1:58.0

Rate pyramid 4/3/2/1/2/3/4min 20/22/24/26/24/22/20. Didn't push hard.

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02/16/20 12:34 3,009m 2:05.3

Warm down

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02/16/20 7x2:00/3:00r 4,018m 1:44.5

7 x 2 min @ r28

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02/16/20 4:06 1,003m 2:02.9

Warm up

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02/15/20 6:22.5 1,501m 2:07.4

Warm down

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02/15/20 2:16.3 510m 2:13.6

Warm down

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02/13/20 2:15 504m 2:14.2

Warm down

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02/13/20 3x8:00/2:00r 6,231m 1:55.5

As the Flywheel Spins Podcast #51

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02/13/20 4:01 1,023m 1:58.2

Warm up

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02/12/20 19:19.4 5,000m 1:55.9

Feet in r23. Started 1.58 finished 1.54.

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02/11/20 19:00 4,969m 1:54.7

4/3/2/1/2/3/4 min rate pyramid 22-28-22. Reasonably committed towards end but far from flat out.

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02/10/20 20:00.5 5,000m 2:00.0

Feet out r20 steady 2.00. HR 153 @5k.

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02/09/20 40:20.6 10,000m 2:01.0

Feet out r21 steady 2.01. HR 156 @6k, 162 @10k.

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02/08/20 4:14 1,005m 2:06.7 View workout
02/08/20 4:18 1,004m 2:08.9

warm down

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02/08/20 8:33 2,002m 2:08.1

warm up

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02/08/20 4:16.7 1,004m 2:07.8

Warm down

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02/06/20 10:01.0 2,509m 1:59.7

Feet in r21 steady 2.00. after 7.5k with 5min rest

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02/06/20 29:23.3 7,502m 1:57.5

Feet in r22 steady 1.57.5. HR 160 @5k, 164 @7.5k

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02/05/20 19:29.6 5,000m 1:56.9

Feet in r22

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02/04/20 20:30.5 5,000m 2:03.0

Feet out r20 easy

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